#3 Interactive Soccer Training Session

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#3 Interactive Soccer Training Session

Here is how this works. It's like we are training together. I'm going to do this session with you. You watch, then when I say hit pause, you pause and go do the exercise.

You will need a stop watch, 4 cones and as many balls as you have.

0-5 Minutes:

First minutes is the warm up. Jogging, stretching, dynamic warm up. Whatever you like to do to get your mind right for training. I'll do my warm up. You do yours. Hit pause!

5-10 Minutes:

Minute 5 to Minute 10 is speed work. I like to do these exercises regularly as speed work and also as a dynamic warm up.

Set up two cones about 10 yards apart from each other. First 2 sets is heel over knee walking. Looks like this. You don't want your heel to hit the ground when you step down. Drive your knee past your waistline.

When you get to the end, light jog back then repeat.

Next, heel over knee skipping. Light jog back when you hit the cone. 2 sets.

Next we got Fast knees. Light jog back when you hit the cone. I'll do two while you do two.

Now we are doing Arm technique while doing heel over knee walking. Yes, it matters what your arms are doing when you run. Keep them by your side, arms cocked and drive your elbows back.

The walking should look like this. Right arm, left leg. Left arm, right leg. Once you hit the end cone light jog back.

10-20 Minutes

Minute 10 to minute 20. Ankle prehab and ball work. One leg side to side jumping for 30 seconds. Then switch to opposite leg. After that set we rotate to a side to side dribble in place motion. 30 seconds on each leg.

I'll do my sets and you do your sets with rest in between. So go for a minute. Rest for 30 seconds. A set is one of no ball and one with ball. Do 2 more sets for 3 sets total.

20-25 Minutes

Next, minute 20 to minute 25. Chip technique. Set up 4 cones as a target 30 yards or so up the field. Work on your chip technique and try to land the ball in the box. Take your time but after you do your chips then jog at a good pace to get all your balls. This will count as your fitness.

Do as many reps as you can for 5 minutes.

To challenge your chip technique instead of hitting a dead ball try touching the ball out in front of you and then chipping it.

25-30 Minutes

Minute 25 to Minute 30 we got dribbling with acceleration and fitness.

Set up three cones like so.Dribble up at an average pace to the top cone, that is your imaginary defender, then do a cruyff and accelerate to the end cone. This acceleration is fitness so go hard. Once you reach that cone light jog back.

Take a breath for a few seconds and repeat.

Nice! Good session. To add on time do some juggling and additional ball work. Then finish with a cool down and stretching. Be proud of yourself. You worked hard today. It's not easy coming out here.